Always 70 and Sunny
Always 70 and Sunny

F3RVA Is On The Clock


20 of the finest draft picks arrived on a sunny and 70 morning to prep for tonight’s NFL Draft.

This is how it went down:

(each exercises was completed for the first 10 team picking and at random spots on the soccer field)

The Cardinal Select – 10 Burpees OYO
The 49ers Select – 15 SSH IC
The Jets Select – 10 DQ IC
The Raiders Select – 15 Heels to Heaven IC
The Buccaneers Select – 15 Crunchy Frogs IC
The Giants Select – 12 Merkins IC
The Jaguars Select – 25 LBC’s IC
The Lions Select – 15 Hands Over Head Flutter Kicks IC
The Bills Select – 15 Copperhead Squats IC
The Broncos Select – Arm Circles IC


The Michigan (Light) – While still on the soccer field, 5 100 yard dash, 4 80 yard dash, 3 60 yard dash, 2 40 yard dash, and 1 20 yard dash

Mosey to tennis courts

Tennis Court Suicides – Using the lines on the 4 different courts the following was completed

Court #1 – Bear Crawl/Crawl Bear Suicides and 5 Merkins at baseline
Court #2 – Bear Crawl/Crawl Bear Suicides and 5 HRM at baseline
Court #3 – Forward/Backwards Lunge Suicides and 3 Burpees at baseline
Court #4 – Forward/Backwards Crabwalk Suicides and 5 Dips

Mosey back to SF for Numberrama, Namerama, Announcements and YHC took us out.


Always great to have the opportunity to Q at 45 MOM and to have a day that a theme can be used makes it even better. YHC enjoyed listening to the PAX comments on the teams regarding team in the Top 10 picks this year. TYA asked “When are we going to get to the good teams?”

The exercises were also selected today to keep the PAX together as much as possible. This was to make sure the SIX was never behind. One of the things that YHC took from completing the Grow Ruck last month is the fact that the PAX is only as good as the SIX. Some times we lose sight of this especially with our FNG’s.


  • Puppy Pile this Saturday at 7:05
  • Field Day at Dogpile is May 11th




  1. Spit, what an awesome Q this was. Really enjoyed the variety, and the moving COP. That said, I’m disappointed there weren’t any trades made (for Field Day). I tried to trade Bodos, but there weren’t any takers. 🙂 Also, Bodos is a walking encyclopedia of Japanese baseball teams.

  2. Swirly (F3 Corporate) on

    Nice one Spit !
    Michigan is tough..
    Crabwalks suck.
    Great job guys !
    See ya in the gloom…
    (wait, is that a Haiku?:) )